The Four Pillars of Solid Training and Loosing Weight

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Question: I need to get a head start on losing weight for the new year. What do I need to do to get started?
Answer: There are four pillars that make the foundation of a solid training routine. Each individually is a positive component of a healthy lifestyle but is not enough to make lasting impact and change your physique. Combined they set you up for a successful transformation.

  1. Drinking water is the simplest yet often one that gets neglected because we satiate our thirst with other beverages or wait until we are thirsty drinking too little too infrequently. However, our kidneys require water to do their job properly which is primarily filtering waste from our blood and carrying it out of the body. Sure, you can stay hydrated with other liquids but water is the best.
  2. Lifting. weights is a component needed as little as 2 days a week. That’s the bottom line. You can do more but two is your starting point. Resistance training builds and strengthens muscle which is our primary calorie burner. Having more toned muscle burns more calories reducing fats stores. Ladies you will not get big bulky muscles. Typically, you will look smaller because muscle is denser and takes up less space.
  3. Cardio is an important part of heart health. So even if you are not trying to lose fat it is a good idea to do 2 or 3 days or 30 minutes at least. This raises and maintains your heart rate to help lower blood pressure and improve your lung capacity. That will also improve your recovery time when lifting weights.
  4. The final factor is to eat clean 80% of the time. That’s roughly doing the right thing Monday through Friday which should be easier because you have a schedule. Weekends are tougher usually so that is the time to loosen up but not too loose. Use these four pillars to get your solid foundation to better health and get in shape.

God bless and keep training,
Daryl

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